Cycle Syncing for Winter

Winter brings shorter days and colder weather, which can affect your energy levels and mood. Hormone Health Coach & Kiko Vitals Founder Kerri-Lee Taylor shares her guide to cycle syncing through lifestyle, diet, exercise, and self-care practices according to the four phases of your menstrual cycle during the chilly season...

1. Menstrual Phase (Days 1 - 5)

Focus: Rest and Reflection


Low levels of estrogen and progesterone


  • Warm, Nourishing Foods: Soups, stews, broths, and bone broth to support warmth and comfort.
  • Iron-Rich Foods: Include foods like spinach, lentils, red meat, and liver to replenish lost iron.
  • Hydration: Herbal teas like chamomile, peppermint, and ginger tea to soothe and warm the body.
  • Hot Lemon and Honey Drink: Combine hot water, lemon juice, and honey with a pinch of turmeric for added immune support.


  • Gentle Movement: Gentle yoga, stretching, and light walks to keep the body moving without overexertion.


  • Restorative Practices: Prioritise sleep, take warm baths, and indulge in cozy activities like reading or journaling.
  • Mindfulness: Meditation and breathing exercises to promote relaxation and mental clarity.

2. Follicular Phase (Days 6 - 14)

Focus: Rejuvenation and Energy Building


Rising estrogen levels


  • Warm, Light Foods: Light soups, roasted vegetables, and lean proteins to support energy.
  • Complex Carbohydrates: Whole grains like quinoa, oats, and brown rice for sustained energy.
  • Hydration: Green tea, warm water with lemon, and ginger tea for added warmth and detoxification.
  • Herbal Infusions: Echinacea and elderberry tea to boost the immune system.


  • Moderate-Intensity Workouts: Pilates, moderate cardio, and strength training to harness the rising energy.


  • Planning and Creativity: Engage in creative projects and plan for the month ahead.
  • Skin Care: Focus on hydration and protection against the cold.

3. Ovulatory Phase (Days 15 - 17)

Focus: Social Engagement and High Energy


Peak estrogen and luteinizing hormone (LH).


  • Warm, Antioxidant-Rich Foods: Warm berry compotes, roasted nuts, and seeds to support overall health.
  • Hydration: Herbal teas like hibiscus, rosehip, and warm water with honey and citrus.
  • Vitamin C Drink: Warm water with a high dose of vitamin C powder, lemon juice, and honey.


  • High-Intensity Workouts: HIIT, dance classes, and group fitness sessions to match the high energy levels.


  • Social Activities: Plan social events and gatherings to take advantage of the natural boost in confidence and communication skills.
  • Beauty Routine: Focus on skincare treatments and beauty rituals.

4. Luteal Phase (Days 18 - 28)

Focus: Winding Down and Preparation


Rising progesterone levels.


  • Comfort Foods: Warm casseroles, roasted root vegetables, hearty stews, and hot grain dishes to support digestion and comfort.
  • Magnesium-Rich Foods: Dark chocolate, nuts, and leafy greens to combat PMS symptoms.
  • Hydration: Herbal teas like chamomile, peppermint, and warm golden milk (turmeric latte) to soothe and relax.
  • Ginger and Turmeric Tea: Combine fresh ginger slices, turmeric powder, honey, and lemon juice in warm water.


  • Low-Impact Workouts: Yoga, walking, and gentle stretching to support the body as it prepares for menstruation.


  • De-stressing Activities: Engage in activities like journaling, knitting, or other hobbies that promote relaxation.
  • Sleep Hygiene: Prioritize a consistent sleep schedule and create a calming bedtime routine.


  • Importance of Organic Clothing: Wear organic, breathable fabrics like cotton, wool, and bamboo to keep warm and avoid skin irritations. Layering with natural fibers helps regulate body temperature and maintain comfort.

Boosting Serotonin Levels

  • Morning Winter Ritual
    • Light Exposure: Spend time near a window or use a light therapy lamp to mimic natural sunlight.
    • Movement: Start the day with gentle stretching or a short yoga session to boost endorphins.
    • Warm Breakfast: Enjoy a warm, nourishing breakfast like oatmeal with berries, nuts, and a drizzle of honey.
    • Aromatherapy: Use essential oils like lavender, bergamot, or citrus to uplift your mood.

By aligning your lifestyle with your menstrual cycle and considering the seasonal changes, you can maintain balance and well-being even during the colder months.


Kerri-lee Taylor is the Founder and CEO of Kiko Vitals, leading providers of a 100% natural feminine supplement range that’s backed by science and offers real results. As a certified Hormone Health Coach from the Institute for Integrative Nutrition, she brings a deep understanding of the intricate relationship between lifestyle, nutrition, and hormonal balance to her products and brand.

“Wellness Warehouse strives to help you live life well but because we are retailers and not medical practitioners we cannot offer medical advice. Please always consult your medical practitioner before taking any supplements, complementary medicines or have any health concerns and ensure that you always read labels, warnings and directions carefully, prior to consumption.”